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small price, big dish

Poisson au four et semoule

An everyday dish for 2, ready in 25 minutes, around $1.93 a serving. People actually plan it with Popotam, and it's in season in November.

25mintotal
≈ $1.93a serving
455kcalper serving
34gof protein
In season in NovemberFreezes well
Start cooking

Step-by-step recipe

check off as you go

  1. Préchauffer le four

    Allume le four à 200 °C (thermostat 6-7). Place la grille au milieu du four.

  2. Préparer le poisson

    Lave le citron et coupe-le en deux. Dépose les filets de colin sur une plaque de cuisson légèrement huilée. Arrose-les avec le jus d’un demi-citron. Sale et poivre légèrement.

    Tip · Pour éviter que le poisson ne colle, huile légèrement la plaque avant de déposer les filets.

  3. Cuire le poisson

    Enfourne la plaque à mi-hauteur pendant 12 à 15 min, jusqu’à ce que le poisson soit opaque et se défasse à la fourchette.

  4. Préparer la semoule

    Dans une casserole, porte 30 cl d’eau à ébullition. Verse la semoule, remue une fois, puis couvre et retire du feu. Laisse reposer 5 min.

  5. Cuire le brocoli

    Lave le brocoli et coupe-le en petits bouquets. Fais bouillir de l’eau dans une casserole. Plonge les bouquets 4 à 5 min jusqu’à ce qu’ils soient tendres mais encore croquants. Égoutte.

  6. Faire revenir le brocoli

    Dans une poêle antiadhésive chaude avec un filet d’huile, fais revenir les bouquets de brocoli 2 à 3 min à feu vif pour les dorer légèrement.

    Tip · Si tu veux plus de saveur, ajoute une pincée de sel et de poivre sur le brocoli avant de le faire revenir.

  7. Assembler le plat

    Répartis la semoule dans deux assiettes. Dispose les filets de colin dessus, puis les brocolis autour. Arrose d’un filet de jus de citron restant.

And there you go, it's readyCheck off every step to celebrate.

Frequently asked questions

short answers, numbers you can check

How many calories in a serving?

One serving has about 455 kcal. 52% comes from carbs, 30% from protein and 13% from fat.

59 gCarbs
34 gProtein
7 gFat
Per serving (the dish for 2, divided by 2)
Energy455 kcal
Protein34.2 g
Carbs58.9 g
of which sugars3.1 g
Fat6.5 g
of which saturated fat0.9 g
Fiber6.1 g
Salt0.6 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $1.93 a serving, adding up the average prices of the ingredients you need to buy.

≈ $3.85for 2 people
≈ $1.93a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

1 day in the fridge, in a closed container, once cooled within two hours. After that, into the freezer it goes.

1 dayin the fridge
Yesin the freezer, thaw it in the fridge the day before

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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